CrossFit BFG – CrossFit
Warm-up
Weightlifting
Clean and Jerk Skill
Clean and Jerk Skill
On the Minute x 7:
Power Clean + Hang Squat Clean + Split Jerk (60%, 63%, 65%×3)
Directly Into…
On the Minute x 7:
2 Squat Cleans + 1 Split Jerk (70%)
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jump (24″/20″)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Cleans
(Men: 50,60,70,80,90)
(Women: 35,42.5,50,57.5,65)